Thirty

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Row 200m

2 rounds

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Gymnastics

Asst HSPU – Tricep Dips (emom for 10min)

Odd Min: Box Dips x10

Even Min: Elevated Foot Handstand Push Up 10 reps

Metcon

Dirty Thirty (Time)

30 Box Jumps (20″)

30 Pull-Ups

30 KBS (24/16)

30 Front Squats (50/55)

30 Toes to Bar

30 Push Press (50/35)

30 Deadlifts (50/35)

30 Wallballs (20/14)

30 Barbell Facing Burpees

30 Double-Unders